Treating Injuries In The First 1-3 Days
Safely Applying Ice

During the first 24-72 hours after an injury such as a SPRAIN (tear in a ligament) or a STRAIN (tear in a muscle) it is very important to stop the buildup of fluids around the injury. Excessive accumulation of blood and other cellular fluids that at points of injury can lead to prolonged disability and impaired healing strength. With new injuries, in the first 24-72 hours, it is generally advisable to apply ice. At this time in an injury ice is very effective in reducing pain as well as promoting healing.

The Physiology of Ice - Cold slows chemical reactions. Slowing the development of inflammation (a chemical and physical process) protects the body and reduces pain. Ice also causes blood vessels to contract, decreasing blood flow and slowing the development of edema (swelling). Edema can impair circulation, decreasing the delivery of nutrients for healing as well as the removal of inflammation from the area. Ice is used in the first 24 - 72 hours after injury or the appearance of acute pain. Acute pain is pain with a sudden onset, either from a known trauma like a fall or idiopathic (no known cause) onset. If you are not sure when a condition began always use ice before trying heat. Applying ice too late in the inflammation process will be of little benefit but is very doubtful to worsen the condition. Applying heat too early however can worsen the inflammation and make your pain temporarily more severe. If you should apply heat or ice and your symptoms worsen, don't panic. Wait 10 minutes and then apply the opposite (heat vs. ice) therapy. Your pain should reduce. Call the doctor when any adverse turn in your condition occurs for any reason. Most often some brief advice over the phone is all that is needed.

How to prepare Ice - I feel the "jelly type" ice bags are the easiest and safest to use. Place these in the freezer for at least one hour. Apply to the affected area over one or two layers of damp paper toweling for 10 - 15 minutes. Remove and apply again as needed to manage your pain no more often than once an hour. If you choose to use an ice bag containing ice and water of your own mix understand that it is possible to create an ice bag that is too cold and can damage the skin with a "cold burn". Use a layer or two of damp Turkish towels under this type of ice bag.

How to apply Ice - For pain radiating from the spine down the arm or leg place the ice bag close to the spine laying lengthwise in the direction the pain travels. For local non - radiating joint pain, such as tennis elbow or a sprained ankle, apply the ice directly to the joint wrapped around it as much as possible. Hold the ice bag in place with an Ace bandage or wrap with a towel.

Cautions with Ice - The skin can be burned with extreme cold. Avoid applying the ice directly to the skin without some type of insulating toweling. Do not apply the ice too often, generally only once an hour. Some individuals with certain circulatory abnormalities should avoid the use of ice, consult your doctor first.

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